7. “Play chicken” with the kettlebell
This will make you much more explosive.
You have just done a powerful rep. You are planking and the bell is hanging weightless momentarily.
As soon as the kettlebell started falling, guide it back between your legs—a less aggressive version of a hike pass. But do not move your body until the kettlebell almost hits you. Then sharply hinge through your hips and get out of dodge.
8. Make sure the kettlebell handle passes above your knees on the
backswing.
Do this to assure you are hip hinging and not squatting. The squat is a fine exercise—but it does not belong in a swing, which is a hip hinge.
9. Keep your arms straight
Do this for elbow safety and for a maximal transmission of hip power into the kettlebell.
Your elbows may flex slightly on the top of the swing, but they must stay straight throughout the rest of the movement.
Lock your elbows and tense your triceps slightly.
10. “Pack” your shoulders
At no point should your shoulders “disconnect” from your body and go forward or up. “Packing” maximizes shoulder and back safety and amps your power by allowing you to transmit your hip power into the kettlebell without “leaks”.
Imagine that your arms are attached to your body through your lats, and you will have an easier time keeping them down and back.
What is next
Do not rush to “get a good workout” with swings. Practice them until you own the movement, then add intensity and pro programming.
